Asian Food And Keto: What You Need To Know

Asian food is often not keto-friendly due to its use of rice, noodles, deep-fried foods, and sauces made with cornstarch—all of which are high in carbs. However, it is possible to find keto-friendly options or make keto-friendly substitutions. When ordering Asian food, it is best to avoid rice and noodles, breaded or fried foods, and thick sauces. Instead, opt for steamed or grilled meats and low-carb vegetables, and ask for sauces on the side or omitted. Some keto-friendly Asian dishes include beef with broccoli, kung pao chicken or shrimp, egg foo young, hot and sour soup, and steamed or boiled seafood.

Keto-friendly Chinese food

Chinese food is often not keto-friendly due to the high presence of rice, wheat-based noodles, deep-fried foods, and sauces made with cornstarch. However, there are still plenty of keto-friendly options to choose from. Here are some tips and suggestions for navigating a Chinese menu while sticking to your keto diet:

Tips for Ordering Keto-Friendly Chinese Food:

• Avoid rice and noodles – These ingredients add volume to Chinese dishes, so look for options that do not include them, or ask for them to be left out.
• Steer clear of breaded or fried foods – Dishes like sweet and sour chicken use flour-based breadings that are high in carbs.
• Avoid thick sauces and gravies – These usually contain sugar or cornstarch, which are not keto-friendly.
• Watch out for soy – While many soy-based ingredients are low in carbs, you may want to avoid them if you are sensitive. This includes tofu and soy sauce.
• Order à la carte – Many restaurants will provide plain steamed meats and veggies on request, so you can keep it simple and order individual foods this way.
• Check menus ahead of time – Checking menus in advance is the best way to understand which ingredients are used and make informed choices.
• Consider a Chinese buffet – Buffets allow you to see how foods are cooked and whether they contain added rice, noodles, or sugary sauces.
• Pork belly – Ensure this fatty cut of pork does not come with any sauces or glaze.
• Egg foo young – This egg, vegetable, and meat dish usually come with a starchy gravy, so ask to have it left out.
• Peking duck – This dish is seasoned with a few spices and cooks up with a crispy skin. Order it with steamed veggies for a low-carb meal.
• Steamed or grilled meats – Plain steamed or grilled meats are naturally keto-friendly.
• Steamed vegetables – Ask for low-carb vegetables like broccoli or green beans to be steamed. Get a side of butter or oil for more fat and satiety.
• Stir-fry – Some restaurants will stir-fry plain meats and veggies of your choice, so feel free to ask!
• Lettuce wraps – Request to have your meats or veggies wrapped in lettuce instead of rice.
• Chow mein – These dishes usually contain noodles, so opt for stir-fry instead.
• Fried rice – Rice is not keto-friendly, so ask for it to be omitted or substituted with steamed low-carb veggies.
• Thick, sugary sauces – These often contain added thickeners like cornstarch, so ask for sauces on the side or omitted.
• All seafood and shellfish – Choose unbreaded seafood and shellfish with no sauces.
• Onions – Onions, including green onions, are keto-friendly.
• Steamed tofu with mixed veggies – Tofu is a low-carb source of vital nutrients like iron, calcium, and zinc.
• Baked salmon – Baked salmon is a great source of protein and omega-3 fatty acids. Sprinkle some sesame seeds on top for extra flavour.
• Kung pao shrimp – This dish is a mix of shrimp, bell peppers, chiles, and peanuts. Ask for a light sauce to curb the carbs.
• Hot and sour soup – This soup is a blend of broth, spices, mushrooms, and tofu. Vinegar gives it a tangy taste. Ensure the restaurant uses a keto-friendly thickener.
• Beef with broccoli – This dish is made with stir-fried beef, broccoli, and brown sauce. Ask for light sauce or get the sauce on the side.
• Chicken and broccoli – A classic, lighter alternative to beef with broccoli. Make sure to ask for it without carrots to keep it low-carb.

Low-carb Japanese dishes

Japanese food is often associated with high-carb dishes like sushi rolls and ramen noodles, but there are plenty of low-carb options to choose from. Here are some delicious and satisfying low-carb Japanese dishes that you can enjoy:

Miso Soup

Miso soup is a traditional Japanese dish that is generally quite low in carbohydrates. It is made from dashi, miso paste, and often includes wakame (seaweed) and tofu. Miso soup is a great appetizer as it is filling and packed with nutrients.

Tataki

Tataki is a Japanese dish made with seared and thinly sliced beef or fish, served with a citrus-based sauce and thinly sliced onions. This dish is not only low in carbs but also a good source of protein, iron, and omega-3 fatty acids.

Shirataki Noodles

Shirataki noodles are a popular low-carb alternative to regular noodles in Japan. They are made from konjac yam and are very low in carbohydrates and calories. Shirataki noodles are versatile and can be used in various dishes such as stir-fries and soups.

Yudofu

Yudofu is a Japanese dish consisting of tofu simmered in a light broth, typically served with dipping sauces and toppings like green onions and grated ginger. This dish is not only low in carbs but also high in protein, calcium, and iron.

Edamame

Edamame is a popular Japanese side dish that is both healthy and low in carbohydrates. These boiled or steamed soybeans are usually served with a sprinkling of salt and make for an excellent snack or appetizer.

Sunomono Salad

Sunomono Salad is a refreshing Japanese salad made with thinly sliced cucumbers, seaweed, and other vegetables marinated in a sweet and sour dressing. It is not only low in carbs and calories but also rich in vitamins and minerals.

Matcha Tea Cake

For dessert, try a Matcha Tea Cake. It is made with matcha green tea powder, heavy cream, and a sweetener. Matcha tea is high in antioxidants, making this dessert a healthy and delicious option to satisfy your sweet tooth without compromising your diet.

Tips for Low-Carb Japanese Dining:

When eating at a Japanese restaurant or cooking at home, there are a few things to keep in mind to stay on track with your low-carb diet:

• Avoid high-carb foods like rice, noodles, and breaded meats.
• Choose protein-based options like meat, tofu, or cauliflower rice.
• Be cautious with sauces and opt for low-carb alternatives like soy sauce, black bean sauce, or garlic sauce.
• Control your portion sizes by sharing dishes or saving leftovers for another meal.

Asian keto recipes

Asian cuisine is not always the healthiest option when it comes to clean eating, but there are ways to make it keto-friendly without compromising on taste. Here are some tips and recipes for Asian keto meals:

Tips for Making Asian Meals Keto-Friendly:

• Focus on whole food ingredients like lean proteins (chicken, salmon, beef), fresh vegetables, and keto-friendly sauce replacements.
• Use coconut aminos as a sauce replacement. It is made from coconut blossom nectar, fermented, and blended with salt. It has 75% less sodium than soy sauce and is soy and gluten-free.
• Remove rice and noodles from dishes and replace them with keto-friendly alternatives like zucchini noodles, riced cauliflower, or shredded cabbage.
• Avoid thick, sugary sauces like sweet and sour sauce, duck sauce, and plum sauce.
• Opt for boiled or steamed seafood, which is carb-free and rich in protein.
• Choose stir-fried dishes with vegetables like mushrooms and green beans, which are low in calories and carbs.
• For a simple side dish, steam greens like bok choy or Chinese broccoli with oil, salt, and pepper.

• Keto Chicken Stir Fry: A simple and flavorful dish loaded with fresh vegetables and sliced chicken. It can be customized with your preferred veggies and protein.
• Keto Cauliflower Fried Rice: This recipe replaces rice with riced cauliflower, reducing carbohydrates while retaining the taste and texture of traditional fried rice.
• Keto Beef Stick "Egg Roll in a Bowl": A creative and keto-friendly twist on the classic egg roll, using mini beef sticks and a variety of vegetables.
• Chili Soy Chicken Thighs: A low-carb, Instant Pot recipe that is simple and versatile, with only 1g net carb per serving.
• Keto Beef and Broccoli: A gluten-free, paleo, and Whole30-friendly dish that tastes just like classic takeout but without the carbs.
• Keto Orange Chicken: Enjoy the crispy and juicy texture of this dish, coated in a sticky citrus sauce, with a side of keto cauliflower fried rice.
• Low-Carb Asian Chicken Lettuce Wraps: These wraps are filled with lean ground meat, a variety of healthy vegetables, and a sweet sauce, making them a flavorful and filling option.
• Easy Keto Ramen: Customize this dish with your choice of meat and vegetables, and enjoy it in under 30 minutes.
• Keto Pad Thai: Use shirataki noodles or zucchini noodles as a keto-approved substitute for regular noodles in this savory and satisfying dish.
• Keto Sesame Chicken: This takeout-style dish takes less than 20 minutes to make and has only 3 carbs per serving.
• Easy Thai Green Curry Chicken: A creamy and umami-rich dish made in an Instant Pot or Slow Cooker, with juicy chicken and roasted vegetables.
• Keto Teriyaki Salmon and Broccoli: Air fry or oven-bake this simple dish with a keto-friendly teriyaki sauce made with a brown sugar substitute, garlic, and ginger.
• Keto Sushi Rolls: Satisfy your sushi cravings with this low-carb version made with cauliflower rice and your favorite keto-friendly ingredients.
• Low Carb Keto Pho: A quick and nutritious dish made with low-carb ingredient substitutes, such as zoodles, that tastes just like the traditional version.
• Keto Asian Cucumber and Avocado Salad: A refreshing and flavorful side dish or main course, drizzled with a fragrant dressing and packed with healthy nutrients.
• Keto-Friendly Chinese Hot and Sour Soup: Enjoy this low-carb twist on a takeout favorite, focusing on spices and flavors.
• Keto Mongolian Beef: A copycat recipe of P.F. Chang's popular dish, with tender beef coated in a sweet and savory sauce, approved for the keto diet.
• Keto Shrimp Coconut Curry: A flavorful and aromatic curry dish that will leave your house smelling delicious and your taste buds wanting more.
• Low Carb Pad Thai Salad: A fresh and crunchy salad with a sweet and sour dressing, perfect for summer. Use a spiraliser to create a noodle effect with vegetables.
• Stir Fry Vegetables: A quick and easy dish ready in just 10 minutes, perfect for those new to stir-frying.
• One Pan Keto Sesame Chicken Stir Fry: A convenient one-pan dish with sliced chicken and zucchini in an Asian sauce. Customize it with your choice of vegetables.
• Keto Kung Pao Chicken: A weeknight chicken dish that satisfies protein lovers and vegetable seekers, made in a cast iron pan instead of a wok.

These tips and recipes will help you create delicious and satisfying Asian keto meals, proving that you don't have to sacrifice flavor to stick to your keto diet!

Keto Asian food to avoid

Asian food can be high in carbs, so it's important to be mindful of what you're eating if you're on a keto diet. Here are some Asian food items that you should typically avoid if you're trying to stay keto:

Rice and Noodles

White rice, fried rice, and steamed rice are all high in carbohydrates and should be avoided. This includes rice-based dishes like fried rice and rice noodles. Similarly, noodles such as chow mein, lo mein, and chow fun are also carb-heavy and should be replaced with low-carb alternatives like zucchini noodles or riced cauliflower.

Breaded Meats

Breaded and fried meats are common in Asian cuisine, especially in dishes like General Tso's chicken, butterfly shrimp, and sweet and sour chicken. The thick breading adds significant carbohydrates, making these dishes less suitable for a keto diet.

Sugary and Starchy Sauces

Many Asian sauces are thickened with cornstarch and loaded with sugar, increasing the carb count. Sauces to avoid include sweet and sour sauce, duck sauce (orange sauce for egg rolls), plum sauce (served with mu shu), and thick, white sauce used in coconut shrimp and chicken. When ordering, opt for thinner, less sweet sauces like black bean sauce, soy sauce, and garlic sauce.

Wontons and Dumplings

Deep-fried wontons and dumplings are often found at Asian buffets, but they are typically loaded with carbs due to their wrappers and thick sauces. Steamed dumplings are a slightly better option, but they still contain carbs from the wrapper dough.

Starchy Vegetables

While vegetables are generally a healthy option, starchy vegetables like potatoes, green peas, and corn contain more carbohydrates. When choosing vegetable dishes, opt for non-starchy options like broccoli, bok choy, mushrooms, or green beans.

Deep-fried Dishes

Deep-fried items at Asian buffets often have a coating that adds carbohydrates. Examples include breaded meats, wontons, and various vegetable dishes. It's best to opt for steamed, sautéed, or grilled foods instead.

Asian keto at home

Asian food is often not keto-friendly due to its use of rice, noodles, deep-fried foods, and sauces made with cornstarch—all of which are high in carbs. However, with some adjustments, it is possible to create delicious keto-friendly Asian meals at home. Here are some tips and tricks to help you get started:

Planning and Preparation

Before cooking, it is important to decide how strict you want to be with your carbohydrate intake. If you are on a moderate-carb plan, a small amount of cornstarch in a dish may not be a concern. However, if you are on a restrictive diet like Atkins Induction, you will need to be more vigilant in avoiding carbohydrates.

Choosing the Right Ingredients

When selecting ingredients for your Asian keto meal, opt for plain meats and vegetables whenever possible. Avoid rice and noodles, and choose steamed or grilled options instead. If you're too overwhelmed by the menu options, keep it simple and order individual foods a la carte.

Sauces and Seasonings

Stay away from thick sauces and gravies, as they usually contain sugar or thickeners like cornstarch. Soy-based sauces, such as soy sauce, black bean sauce, and garlic sauce, are generally thinner and have fewer carbs. If you are sensitive to soy, you may want to avoid it altogether.

Customizing Your Dish

When ordering or preparing your meal, ask for no sugar or starch. If possible, request the sauce on the side so you can control the amount added and reduce the overall carb count.

Portion Control

Consider sharing your meal or asking for a smaller plate to reduce your overall carbohydrate intake. You can always save leftovers for another meal.

Dishes to Try at Home

Now that you know the basics, here are some keto-friendly Asian dishes you can try making at home:

• Egg Foo Young: This Chinese omelette is made with eggs, bean sprouts, cabbage, and onions, and can include a variety of proteins like shrimp, chicken, pork, or beef. Ask for it without the starchy gravy to reduce carbs even further.
• Stir-Fry: Stir-fries are a great option as you can use plain meats and vegetables of your choice. Just be sure to use keto-friendly oils and seasonings, and avoid cornstarch.
• Steamed or Grilled Meats and Vegetables: Plain steamed or grilled meats and low-carb vegetables are naturally keto-friendly. You can add butter or oil for more fat and satiety.
• Lettuce Wraps: Use lettuce leaves instead of rice to wrap your favourite meats and veggies.
• Cauliflower Fried Rice: This is a great alternative to traditional fried rice. Simply replace the rice with cauliflower and add your favourite veggies and proteins.
• Keto Teriyaki Sauce: You can make a keto-friendly teriyaki sauce at home using fresh ginger, minced garlic, soy sauce (or coconut aminos), apple cider vinegar, keto-friendly sweetener, and xanthan gum as a thickener.
• Keto Sweet and Sour Pork: Enjoy this classic dish by using pork tenderloin and a sugarless sauce made with spices, rice wine vinegar, and onion powder.

Frequently asked questions